Crossfit programming 21-05-18

32159583 836723346523570 907013048995151872 n
Crossfit Programming 14-5-18
May 13, 2018
33174597 841878009341437 4517554250993106944 n
Crossfit programming 28-5-18
May 27, 2018

Crossfit programming 21-05-18

32480664 839126572949914 2325621836122947584 n

32480664 839126572949914 2325621836122947584 n

 

Monday
Warm up 
squats with bar
5-5-1 Ecccentric, isometric concentric 
Clean warm up EMOTM for 5 mins (2 second pause in split position)
Jerk skills – 2 Split Jerk strict  Press + 1 Jerk balance + 1 Jerk
Every 2 mins  for 6 mins
Climbing 
Clean & jerk + Hang clean & jerk
Every 2 mins for 8 mins
1 x Clean & Jerk
WOD In pairs
12 minute amrap Both athletes working at the same time.
Only 1 rope and 1 bar allowed per team.
2 Cleans 70/40kg
4 HSPU
16 Double unders
RX+ 80/45kg
 
Tuesday
Warm up with 3 x 3 Turkish get ups
Sumo deadlift high pull 
5 x 3 Sumo deadlift High pull – Across
WOD 7 rounds for time
8 Press ups 
8 Push press 50/30kg
8 Box jumps 30/24

Wednesday
Coach l-sits & 
5 Sets Every 2:30 mins
10 x L-sit Leg raises with 1 second hold
2 x Negative bar muscle ups 3 second (pull ups scaled)
20 Second handstand hold
WOD For time
10-9-8-7-6-5-4-3-2-1
Pull ups
KB Lunges -Both legs
Burpee
24/20kg
 
Thursday
Warm up 
Every 2 mins for 8 mins
2 x Snatch pause deadlift – Climbing  
Every 2 mins for 10 mins
Snatch high pull + Snatch
WOD Nancy
5 rounds for time
400m
15 OH squats 40/25kg

Friday
Back Rack Lunge warm up
3 sets climbing 
5 x 5 Back squat (3,1,1)- 3 second concentric 
OPEN WOD 13.4
AMRAP 7 minutes:
•Clean and jerk, 3 reps
•3 Toes-to-bar
•Clean and jerk, 6 reps
•6 Toes-to-bar
•Clean and jerk, 9 reps
•9 Toes-to-bar
•Clean and jerk, 12 reps
•12 Toes-to-bar
•Clean and jerk, 15 reps
•15 Toes-to-bar
•Clean and jerk, 18 reps
•18 Toes-to-bar…
•21, 24,…
Saturday
Warm up
EMOTM for 8 mins alternating
dDouble unders
Handstand hold – 20-30 seconds
Strength 
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats 
WOD 10 Minute amrap
Double under attempts 10
Press ups 5
Knees to chest 5

Leave a Reply

Your email address will not be published. Required fields are marked *